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Kenger dish Calories
Natural, fibrous, mineral-rich, traditional Turkish cuisine
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Kenger dish (180 g) has 81 calories. That works out to 45 calories per 100 g. It contains 14 g of carbs, 4 g of protein, 1.1 g of fat and 6.3 g of fiber. Its 75.6 µg of Vitamin K covers 63% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Kenger dish Nutrition Facts
Selected: 1 serving (medium) · 180 g
81
KCAL / 180G
Carbs
14g
· 5% DV
Protein
4g
· 8% DV
Fat
1.1g
· 1% DV
Fiber
6.3g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 20% · Fat 12%
Kenger dish nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 81 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 32 mg | 1% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 6.3 g | 23% |
| Protein | 4 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Kenger dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 81 kcal |
| 1 serving (extra small) | 80 g | 36 kcal |
| 100 g | 100 g | 45 kcal |
| 1 piece (whole) | 100 g | 45 kcal |
| 1 serving (small) | 120 g | 54 kcal |
| 1 cup (chopped) | 150 g | 68 kcal |
| 1 serving (large) | 250 g | 113 kcal |
| 1 serving (extra large) | 300 g | 135 kcal |
| 2 serving (double) | 360 g | 162 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Kenger dish
What is Kenger dish made from?
Kenger dish is made from edible parts of the kenger plant, a wild thistle also known as Gundelia. Recipes usually use its young shoots or stems, which are cleaned and cooked; ingredients vary by region and household.
How do you cook Kenger dish?
Kenger dish is cooked by simmering cleaned, chopped shoots until tender. A common home-style approach starts with onion and may include tomato paste; some versions add egg or meat, while others keep the dish plant-based.
How do you clean kenger for Kenger dish?
Wear gloves when cleaning kenger for Kenger dish, then remove the prickly leaves and any tough outer parts. Rinse the edible portions well and chop them; the plant’s spines and milky sap can make handling uncomfortable.
What does Kenger dish taste like?
Kenger dish has an earthy, herbal flavor that can be mildly bitter. The taste changes with the plant’s age and preparation, and young shoots are generally more tender and less assertive than older growth.
Where does Kenger dish come from?
Kenger dish belongs to the regional food traditions of eastern and southeastern Turkey, where the wild plant grows and is gathered. Local recipes differ, so the name does not point to one fixed list of ingredients.
Which part of the plant goes into Kenger dish?
Kenger dish most often uses the plant’s young shoots and tender stems. The prickly outer growth is removed during preparation, and the exact edible portions used can differ depending on the plant and local cooking practice.
Can you eat Kenger dish raw?
Kenger dish is normally cooked rather than served raw. Kenger is a prickly wild plant that needs careful identification and cleaning, and cooking makes its tough shoots more pleasant to eat.
Is Kenger dish the same as kenger gum?
No, Kenger dish and kenger gum are different uses of the same plant. The dish is prepared from edible plant parts, while kenger gum is a traditional chewing gum made from the plant’s latex.
When is kenger available for making Kenger dish?
Kenger for cooking is most commonly gathered in spring, when young shoots are available. The season can vary with local weather and growing conditions, and wild plants should only be collected when they are confidently identified.
What can I use instead of kenger in Kenger dish?
There is no exact substitute for kenger in Kenger dish, because its earthy, slightly bitter flavor is distinctive. Tender artichoke or asparagus can work in a similar cooked preparation, but the result will taste different.
Kenger dish Vitamins & Minerals
Vitamins
Vitamin K
75.6µg · 63% DV
Vitamin C
34.2mg · 38% DV
Vitamin A
198µg · 22% DV
Folate
57.6µg · 14% DV
Minerals
Copper
0.16mg · 18% DV
Calcium
122mg · 12% DV
Potassium ⭐
378mg · 11% DV
Iron
1.98mg · 11% DV
Sodium
32mg · 1% DV
Kenger dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kenger dish
To burn the 81 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Kenger dish?
Kenger dish is a traditional Anatolian preparation made with the tender shoots of kenger, a wild, spiny plant gathered in spring. The shoots are carefully cleaned, then cooked in ways that vary by household and region, often with onion and sometimes with meat or egg.
Its flavour is distinctive and slightly bitter, while cooking softens the shoots. It is usually served warm as a vegetable dish alongside a meal. Kenger dish provides fibre; for a lighter version, cook it with little oil and leave out the meat. Bread or plain yoghurt makes a simple accompaniment.
How Nutritious Is Kenger dish?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Kenger dish Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Kenger dish Contain Allergens?
No known major allergens
Which Diets Is Kenger dish Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Kenger dish Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.23g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.